Matcha and exercise: a good ally before a workout?
Drinking matcha before exercise: smart move or passing trend? Matcha isn't a miracle supplement, but its caffeine + L-theanine combination is worth a look if you want energy without the jittery jolt of a pre-workout. Here's what you can honestly expect from it, and how to fit it into a session.
Why matcha is interesting before exercise
Like coffee, matcha contains caffeine, known for supporting alertness and pushing back the feeling of tiredness a little. That's nothing new: caffeine is one of the few exercise aids whose benefits are regularly studied.
What makes matcha special is that this caffeine comes with L-theanine, an amino acid found in green tea. Several studies on this combination suggest a calmer kind of alertness, with less jitteriness than caffeine alone, which is handy when you want to focus on your movement without feeling wired.
The right timing
Caffeine takes a little while to kick in: drinking it around 30 to 45 minutes before you start gives your body time to make the most of it during the session.
A plain matcha or a light latte is all you need. There's no point loading it with sugar: the idea is alertness and focus, not a glucose spike. And like any caffeinated drink, it's best avoided late in the day if you value your sleep.
What NOT to expect from it
- •It isn't a hydration drink: during exercise, water is what counts, not matcha.
- •It isn't a fat burner. Green tea is being studied and there are some leads, but no powder will lose weight for you.
- •It isn't a protein-rich recovery drink: matcha goes with your session, it doesn't replace a proper post-workout meal.
Who it's worth trying for
If shop-bought pre-workouts make you jittery or leave you with a slump, matcha is a gentler alternative worth trying for morning or early-afternoon sessions.
As always, the quality of the powder makes all the difference: a dull, bitter matcha spoils the ritual. Our guide to spotting a good matcha gives you the pointers, and our matcha latte recipe shows you how to make it without lumps.
Frequently asked questions
Should I drink matcha before or after exercise?+
Before, ideally: caffeine takes 30 to 45 minutes to kick in, so drinking it a little ahead of time lets you benefit during the session. After exercise, water and a proper meal are what matter most for recovery.
Does matcha help you lose weight or burn fat?+
No, no powder will lose weight for you. Green tea is the subject of studies and some leads exist, but we don't attribute any slimming properties to matcha. Its appeal before exercise lies in energy and focus, not a fat-burning effect.
Can matcha replace water during training?+
No. Matcha is a pick-me-up to have before exercise, not a hydration drink. During your session, drink water.